Zone Calculator

If You Can’t Measure It, You Can’t Improve It!

Zones Explained

Zone 1

  • Recovery
  • Aerobic Endurance

 

Zone 2

  • Weight loss
  • Increased economy
  • Development of fast twitch to slow twitch muscle fibres
  • Increased oxidative enzymes

 

 

Zone 3

  • Development of fast twitch to slow twitch muscle fibres
  • Increased lactate threshold
  • Increased oxidative / glycolytic enzymes
  • Increased VO2 max

 

 

 

Zone 4a

  • Development of fast twitch to slow twitch muscle fibres
  • Increased lactate threshold
  • Increased VO2 max

 

 

 

 

Zone 4

  • Increased VO2 max
  • Increased lactate threshold
  • TT Specific
  • Increased capillarisation

 

 

 

 

 

 

Zone 5

  • Increased VO2 max
  • Increased lactate threshold
  • Increased blood volume
  • Increased stroke volume
  • Increased muscle buffering capability
  • Increased lactate clearance

 

 

 

 

 

Zone 6

  • Increased VO2 max
  • Fast twitch muscle fibre development
  • Increased neurological recruitment
  • Increased stroke volume
  • Increased peak power output
  • Increased glycolytic enzymes

 

 

 

 

 

 

 

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